Day 13: Start the day sugar free

A energy-packed breakfast sets you up for the day. Healthy-eating expert Calgary Avansino shares two of her favourite breakfast recipes to get you started on a sugar-free path each day.

Bircher Muesli

Serves 4

Ingredients: A couple of cups of gluten-free rolled oatsCrunched walnutsTablespoon or two of toasted coconut flakesHandful of fresh blueberries1 grated apple1 lemon, squeezed (1/2 if you prefer less citrus)Pinch of cinnamonPinch of clovesTouch of vanilla essencePint of coconut milk

This is a great, oats-based breakfast that lasts for several days. It is a big hit with children, and can be mixed up to keep it interesting.

First, take a couple of cups of gluten-free rolled oats and add to a bowl; then add crunched-up walnuts (or any nut that you like), one or two tablespoons of toasted coconut flakes and a small handful of dried cranberries for tart sweetness.

Add fresh blueberries and one grated apple. Next, squeeze in one lemon (or half depending on how much citrus you like), a sprinkle of cinnamon and cloves for depth of flavour. Add in a touch of vanilla, give it a stir, and then add your coconut milk. Stir it up again, put it in the refrigerator overnight, or as long as you can, and it will be ready to eat the next morning.

The important thing about breakfast is to keep it interesting. Keep multi-grain porridge interesting by mixing things up, and adding different grains each time. While I like to use gluten-free jumbo oats, millet and quinoa flakes, I sometimes also add in amaranth and polenta.

Once I have mixed my grains together (around half a cup of each), I sprinkle in desiccated coconut and a pinch of cinnamon; I also add a dash of vanilla essence. Once this has been blended together, add your almond or coconut milk and water. Do this the night before and it will cold cook in the refrigerator and the grains will be ready by the time you wake in the morning. All you'll have to do the next day is cook the porridge on the stove for 5-7 minutes to heat it up.

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